​Last fall I tested my will power with a very strict elimination, anti-inflammatory diet. I avoided all grains, night shade vegetables (tomatoes, potatoes, all peppers and eggplant), nuts, soy, eggs, dairy products, most seeds and beans, and alcohol. Wow, what could I eat?? Lots of green leafy and cruciferous vegetables, winter and summer squashes, clean meats and fish, oils and root vegetables. Sweet potatoes, which are not a night shade, became a very common go-to grain and white potato alternative, and they certainly rose to the occasion by providing just perfect amount of sweetness and versatility. This is a recipe I used often and even now, after the elimination diet is over, has a place in my regular weekly meal rotation. The high heat of the oven causes the citrus juices to blacken the edges of the sweet potato producing a rich, sweet and tangy, slightly chewy roasted flavor.

In Traditional Chinese dietary therapy, sweet potatoes are sweet and orange, nourish the spleen and stomach organ system, and tonify the kidney system. Sweet potatoes are easily digested, help diarrhea and constipation, and fortify body fluids. Lemon and lime juice are warming and help eliminate phlegm, stop cough and replenish body fluids. Orange juice is more cooling and can benefit the stomach, clear heat and improve appetite, but like the lemon and lime can also ease dry cough. Together these flavors provide a sweet and savory taste experience! Enjoy!

​INGREDIENTS

3 medium sweet potatoes, peeled, halved and cut into wedges about 3" long and 1" wide at base

I am a self-crowned queen of one-pot meals. They make my world go round.

Recently I've been jamming on a tofu and veggie noodle soup dish that has been hitting the spot for weeks.

Now, soy has gotten a bad rap over the years, that has largely been unresolved. Before you dig into the following rant about that, get you soup going - it will be ready by the time you finish reading this.

There are two big things about soy that come up in my work with clients and conversations with other wellness junkies:

1) Soy is an allergen. It is one of the 7 most common food allergens, and for that reason can be problematic for people. People who have an allergy to soy may experience difficulty breathing, hives, rapid heart rate, tightening in their throat or chest, and other not fun and potentially life threatening symptoms.

An intolerance to soy (or any other food) could be less straightforward. Food intolerances are sneaky, sneaky. Symptoms include digestive upset of all shapes and sizes, muscle and joint pain, headaches and migraines, brain fog, fatigue, eczema and much more fun. An Elimination Diet is the best way to identify food intolerances.

2) Compounds in soy have been named "phyto-estrogens" and implicated in various health concerns, including the obesity epidemic - especially a pattern of fat accumulation that had been identified as "feminine" (i.e. breasts, butt and thighs) - early puberty, breast and other cancers of the sex organs.

Years ago, I heard a retelling of a conversation with the biochemist who identified phytoestrogens in which he reported regret for the naming of the compound, because it raised some significant alarm and dissuaded individuals from eating soy. I mean, when hormones like estrogen are implicated in all kinds of diseases, who would want to eat it? (this is all hearsay so don't quote me on it)

Phytoestrogens were named such because they resemble the chemical structure of estradiol, an active form of estrogen. This molecular mimicry allows phytoestrogens to attach to estrogen receptors in the body and exert a similar effect. While they're able to bind to these receptors, they do so weakly thereby exerting a weaker effect than estradiol or other forms of estrogen. The consequence of this is that estradiol remains in circulation and is therefore shuttled to detoxification and elimination.

What does that mean for our health?

Well, it turns out that these compounds, a class of isoflavones, actually protect against those cancers we previously feared. If you want to read more about that, I recommend this article by Dr. Tina Kaczor who dug into the literature to better understand what the relationship between soy consumption and cancer actually was.

Bottom line: People who are allergic or have an intolerance to soy should not eat it. But if you're not allergic to soy, even if you have a family history of breast cancer, bon appetit.

One last note on soy foods before I give you this delicious recipe: not all soy foods are created equal.

Imagine a drive through the Minnesota countryside: on your left you see corn waving in the wind as far as your eye can see. And on your right, you see soy replenishing the corn-depleted soil from last years growing season. Combined, corn and soy make up 50% of all crops grown in the US. We are so good at growing corn and soy that food scientists had to figure out what to do with all of it, and now byproducts of each are in virtually every box, bag or can of food.

Ingredients made from SOY:

bulking agents

carob

emulsifiers

guar gum

natural flavors

shoyu

soy beverages

soy flour

soy lecithin

soy miso

protein concentrate

soy protein isolate

soy sauce

soybean oil

stabilizer

tamari

tempeh

texturized vegetable protein

vegetable broth

vegetable gum

Ingredients made from CORN:

citric acid

confectioner's sugar

corn flour

corn fructose

corn meal

corn oil

corn syrup

dextrin and dextrose

fructose

lactic acid

malt

monoglycerides

diglycerides

monosodium glutamate (MSG)

sorbitol

starch

baking soda usually contains cornstarch

If you read Dr. Kaczor's article, she'll make a case for including soy no matter the source. I have a little more conservative approach. When advising clients about choosing the foods with the highest nutritional value, I recommend limiting soy consumption to the whole food and traditionally fermented products: edamame, fermented tofu, tempeh, tamari or soy sauce. If shopping for soy milk, choose a product with the fewest ingredients possible...which should be water, soybeans and maybe some salt.

Rant complete.

You ready for that recipe now?

This soup is best eaten freshly prepared. The noodles do not hold over well and will get unappealingly mushy if cooked and stored. Store your prepped ingredients separately for an easy to assemble meal.

INGREDIENTS for 4 servings:

12 cups chicken or veggie broth

1 package Lotus Foods* black rice noodles

1" ginger root

1 block fermented tofu (I like Wildwood*)

1 red bell pepper

1 cup snap peas

2 baby pak choy

4 shiitake mushrooms

1 scallion

toasted sesame oil or chili infused toasted sesame oil

tamari

cilantro (optional)

DIRECTIONS:

Bring your broth to a boil in large saucepan: 3 cups per serving.

While your broth is heating, chop the tofu, bell pepper, snap peas, pok choy, mushrooms and scallions into small pieces.

When your broth is ready, place 1 block of rice noodles per serving into the broth. Grate the ginger into the broth with a box grater. Cover and cook as directed. Portion out the cooked noodles to soup bowls. Give them a generous amount of toasted sesame or chili infused toasted sesame oil and toss so they don't stick to each other.

Add approximately a 1/2 cup of tofu and pak choy, and a 1/4 cup bell pepper, snap peas, mushrooms and scallion to the pot (per serving). Cook for 3-5 minutes.

Ladle broth and yummies over your noodles and season with tamari and cilantro, if using.

Dig in with a fork or chopsticks and get ready to sip broth right from the bowl.

*I am not affiliated with these brands and do not make a commission on recommended their products to you. ​

Jesse Haas is a heart-centered and deeply intuitive nutritionist, with a strong background in health sciences and a stronger commitment to solving the intricate puzzles of her clients health concerns. She combines nutritional counseling and whole foods education to help her clients transform their health in small, sustainable ways. Jesse truly believes in "teaching a (wo)man to fish" so focuses on empowering each client with the knowledge, skills and focus they need to fully hold the reins on their health.

Typically when something is super trendy you can find me running in the opposite direction. This is especially so with the current ‘magical’ Instant Pot craze – I mean, an 8-minute chicken? There’s no way.

So when a good friend forced one on me (she had an extra and likes to see me squirm), I thought it might be a great chance to prove the masses wrong – especially after finding a recipe for a 6 minute spaghetti squash. There’s no way it wouldn’t turn out uncooked or soggy, right? Right. No way.

After reading the user instructions and putting the contraption together I tried it out:

Wash and dry a medium-sized spaghetti squash

Cut it lengthwise and scoop out seeds with a large spoon

Pour 1 cup of water into the Instapot

Place both spaghetti squash in the Instant Pot, cut sides up

Drizzle squash with olive oil, and sprinkle with salt and pepper to taste

*optional* spread ____ garlic along the inside of squash

Close and seal the lid

Click the manual button (high pressure), and set the timer for 6 minutes

When timer is done open the Instapot with a quick release

Use a fork to shred the cooked squash so it resembles spaghetti, and enjoy

Moral of the story:It was delicious – perfectly cooked. (I will never admit I was wrong and no one can make me. ;) )

Here's a spin off the ole traditional pancake. Top with fresh fruit or maple syrup.

Ingredients:

2 eggs

1/2 cup milk or non-dairy beverage

1/2 cup flour or gluten-free all purpose flour

1/4 tsp salt

3 Tbsp butter, ghee or coconut oil

fruit or maple syrup, to taste

Directions:

Preheat oven to 425 and place 10" cast iron skillet in the oven to warm.

Meanwhile, beat eggs, milk, flour and salt in a bowl.

When the oven is ready, remove the skillet. Add butter and swirl to coat the bottom evenly.

Add batter and top with desired fruit.

Return to the oven and bake 20 minutes.

Bri Dunbar offers individual, couples and family therapy to encourage the health and healing of the mind and body. Therapy utilizes traditional psychological theories and techniques while also incorporating yogic concepts and mindfulness skills. Bri is also a mom to three.

My sweetie is allergic to eggs and has high protein needs. Together, these two factors create a complicated breakfast equation. Inspired by some a meal planning project Tara and I have been working on for our upcoming Elimination Diet Group, I made this breakfast hash last weekend. It was delicious! I added more veggies - couldn't resist! - so have added my variations to the recipe below. This made 4 generous servings and reheated very well, which is a promising feature for batch cooking and weekday breakfasts. Try it and let me know if you made any personal revisions that inspired you.

Ingredients (meat):

1 lb ground turkey

2 Tbsp coconut oil

1/2 tsp dried thyme (I love thyme so actually used 2 tsp)

1 + 1/2 tsp cinnamon

Ingredients (veg): ​

1 Tbsp coconut oil

1 small red onion, diced

2 small zucchini

1 cup shredded carrots

2 cups cubed butternut squash (frozen is fine!) or sweet potato

1 large apple, cored and chopped

4 cups chopped kale or other leafy green

3/4 tsp ground ginger

1/2 tsp garlic powder

1/2 tsp turmeric

salt and pepper, to taste

Directions:

Heat 1 Tbsp coconut oil in a large skillet over medium heat. Add ground turkey and cook until browned, about 7 minutes. Season with thyme and cinnamon. Move to a plate.

Melt 1 Tbsp coconut oil in the same skillet. Add onion and saute for 5 minutes, until softened.

Add zucchini, carrots, apple and squash. Cook for 4-5 minutes or until the vegetables are soften.

Jesse Haas is a licensed nutritionist and co-founder of Wellness Minneapolis. Her work in nutrition and wellness starts at the intersection of evidence-based nutrition and heart-centered care. She offers individualized and group nutrition services with the mission to empower each client with the knowledge, skills and motivation to take their wellness by the reins. ​

I love Thanksgiving. What's not to like? A holiday dedicated to preparing and enjoying a beautiful meal? Sign me up! Why do we only do this once a year?!

As a nutritionist, I work diligently with my clients on upgrading the ingredients in their daily diet to support their health needs and goals. When the holidays roll around, we have an honest conversation about what is possible. The trend in the US is to gain 2 pounds every year, 50% of which is gained between Thanksgiving and New Years 1. The first few years of this pattern don't make a big difference in an American's health, but it can increase risk of diabetes, heart disease and some cancers when added up over the years.

To enter the holiday season with realistic and achievable goals, I give my clients two options to consider. What feels like the best way to approach the holiday?

Keep your nutrition goals in focus through the holidays - add more veggies, drink water not wine, minimize desserts, etc. OR

Give yourself the permission to enjoy your family and friend time, without worrying about how much sugar was in that piece of pie?

The best option really depends on the person. For the client who has struggled to establish healthy eating habits in the first place, letting them go for any period of time can be very derailing.

For me, it's a combination of both. At home, my meal planning priorities keep my digestive, thyroid, and mood health in mind, alongside cancer prevention. When I travel, my priorities shift a little. I'm still dedicated to my health goals, but also know that the work I have done on my health over the years has really paid off - I am resilient! This strength allows me to be more flexible when I'm staying with my family members who don't eat the same way I do. That said, I don't like to fully let go of my eating habits - and feeling my best - when I travel. This means, that I bring a dish to every meal I share with my family...and it's always full of veggies!

Here are some recipe suggestions to consider for the Thanksgiving table. Believe me: it's possible to navigate the holidays without encountering a health crisis or feeling the dread of your New Year's Resolution hanging over you.

Jesse Haas is a licensed nutritionist and co-founder of Wellness Minneapolis. Her work in nutrition and wellness starts at the intersection of evidence-based nutrition and heart-centered care. She offers individualized and group nutrition services with the mission to empower each client with the knowledge, skills and motivation to take their wellness by the reins.

Here's a great dairy-free and gluten-free option when you are craving a breakfast pastry! This recipe can be modified in a number of ways to accommodate food sensitivities or just to introduce some variety.

Ingredients:

2 1/3 cups almond flour

1 Tbsp cinnamon

2 tsp baking soda

1/2 tsp salt

2 cups carrots, peeled + grated

1 large apple, peeled, cored + grated

1 cup shredded coconut

1 cup raisins

3 large eggs

2 Tbsp honey

1/2 cup coconut milk

1 tsp vanilla

Directions:

Preheat oven to 350 degrees.

Combine almond flour, cinnamon, baking soda and salt in a large bowl.

Add carrot, apple, coconut, and raisins. Combine well.

In a separate bowl, whisk eggs, honey, coconut milk + vanilla.

Pour wet mixture over dry ingredients and mix very well - the batter will be thick.

Spoon into muffin tins + place on the middle rack of your oven. Bake for 30 minutes or until a toothpick comes out clean.

﻿Bri Dunbar﻿ offers individual, couples and family therapy to encourage the health and healing of the mind and body. Therapy utilizes traditional psychological theories and techniques while also incorporating yogic concepts and mindfulness skills.Learn more about Bri here.

In my grandmother’s house, food was a celebration, a way of bringing people together. This Boiled Artichoke recipe comes from my grandmother who loved to cook and share food with any and everyone. She lived in the Bay Area of California and made use of the California artichoke crop to create this simple yet delicious social appetizer meant to be enjoyed as a full texture and taste experience. Because of the interesting yet smooth texture, and interactive experience of scraping the tender artichoke meat with the bottom of your teeth, this dish is perfect for introducing the beauty of vegetables to children.

Ingredients:

water

1 tsp salt

1 TBS vinegar or two lemon halves to hold the artichoke’s color

chopped onion or onion powder to taste

minced garlic or garlic powder to taste

chili powder or red pepper flakes to taste (optional)

4 whole raw artichokes from the produce section

melted butter

mayonnaise

Directions:

Bring a large pot of water to boil including the salt, vinegar or lemon juice, onion, garlic, and optional chili powder/flakes.

While waiting for the water to boil, rinse and trim the stems of the artichokes.

Once the water begins to boil, place artichokes directly into the pot. It helps to place a smaller lid into the boiling water to keep the artichokes submerged in the water.

Cover the pot and keep the artichokes boiling in the seasoned water for 20 to 45 minutes depending on the size of the artichokes. When the artichokes are tender and their bases can be easily pierced with a knife, they are done.

Melt butter in a small bowl for dipping. Put the mayonnaise in a different small bowl.

To eat, pull off the outer petals of the artichoke, dip into the melted butter or mayonnaise and scrape the tender meat with your bottom teeth. Discard the inedible portions of the petals. The heart as well as the bottom of the artichoke are edible.Click here for a printable pdf.

​Erica Wallace Moore is a Reiki practitioner. Placing an emphasis on setting healing intentions and goals, Erica guides patients in helping them to take charge of their healing journeys. Her specialties include women’s health, self love and care, awareness, discovery of beliefs, patterns, and behaviors, stress relief, mental clarity, physical discomfort/pain, illness, and injury.

From the kitchen of Dr. Lori HulsingGreen smoothies are a great way to supply children with variety of nutritious fruits and vegetables. In addition, when green smoothies are introduced to children as babies, they are generally more accepting of the different flavors, colors, and textures of this healthy drink than if they are introduced later.You can start giving green smoothies at 8+ months of age. Start with small quantities to make sure your baby can digest the smoothie well. In addition, make sure you include only one new food at a time in the smoothie so you know what the culprit is if your child has a reaction to that item.If your baby or toddler isn’t interested in a green smoothie with the first introduction, just try again at a later date. Studies suggest that young children may need to be exposed to a novel food many times before they like it. Children will likely be more interested in trying this type of food too if they see parents, caregivers, and siblings eating green smoothies.This recipe feeds my two bambinos and I and was described as "delicious" by my discriminating 7 year old while my 13 month old squealed in delight: success! ​

Ingredients:

2 lacinato kale leaves

1/2 avocado

1/2 cup blueberries

1 banana

1/4 inch peeled ginger (Do not add too much ginger or it will overpower the smoothie)

1/4 cup applesauce (This ingredient is optional. For older babies you can replace this with 1/2 an apple or pear instead)

2 cups water

Directions:

Blend all ingredients in a high powered blender until completely smooth.

Do not add sweeteners to the smoothie. Children are developing their food preferences and can get accustomed to artificially sweetened foods which can be detrimental to their health. If you choose to add a sweetener--no honey before age one.

You can feed the smoothie to your child with a spoon or in a glass.

Leftovers can be stored in the fridge for later. Adding a little lemon juice will keep the smoothie fresh even longer.

From the Kitchen of Katie Oberton / Adapted from "Pinch of Yum" by Lindsay Ostrom

If you know me well, you know that cooking is not something I do often. I’m lucky to have a husband who loves to cook and is great at it. However, over the course of the past few months we have been busier than ever. When we would get home from our busy days, we didn’t have the energy to grocery shop or cook, so we ordered out. Once I realized how much this was consuming our budget, I decided it was time to split the cooking duties. I started following a few Twin Cities food bloggers on social media, and can now proudly say I make dinner at least once a week. Again, if you know me, you know this is huge progress for me in the kitchen. The trick to this for me has been finding easy and delicious meals for our family. Below is one of my go to meals. It’s quick and easy, which works for our busy schedule. It also can be altered for your needs, and of course it’s delicious! It was adapted from one of my favorite new food bloggers Lindsay Ostrom from Pinch of Yum. Enjoy!

Ingredients:

1 pound of pasta

1 jar of tomato sauce

1 cup cashews

¼ cup water

Salt and herbs to taste

Directions:

Cook pasta according to directions. Drain and toss with sauce over low heat.

In blender or food processor, blend the cashews with the water. Blend until smooth.

Add cashew sauce to the pasta. Stir until well blended.

Top pasta with meat, salt or herbs, vegetables, or whatever you may like. I prefer to add in peas and spinach (like in the picture).